Rage Crunch

• Sakonnin ƙafa: Fitaƙa
• Kayan aiki: Araban jiki
• Musulunci Masu gudummawa: Rectus Abdominis
• Musulunci Masu ɗauke da masu gudummawa: Obliques

Sakonni ga Rage Crunch

Rage Crunch shine babban motsa jiki mai ƙarfi wanda ke kaiwa tsokoki na ciki, musamman ma ƙananan abs, haɓaka ainihin kwanciyar hankali da ƙarfi. Wannan aikin motsa jiki yana da kyau ga masu sha'awar motsa jiki a kowane matakai, daga masu farawa zuwa masu ci gaba, waɗanda ke da nufin haɓaka fakitin fakitin da aka tsara da kyau da kuma inganta lafiyar su gaba ɗaya. Mutane da yawa na iya zaɓar haɗa Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙarƙashin Ƙwararrun Ƙwararrun Ƙwararru a cikin ayyukansu na yau da kullum saboda tasirinsa a cikin kona kitsen ciki, inganta matsayi, da haɓaka wasan motsa jiki.

Yanayinta: tsammanin nuni a nuni Rage Crunch

• Tare da kwatangwalo da kafafunku a tsaye, jujjuya kugu ta hanyar yin kwangilar tsokoki na ciki yayin da kuke ɗaga jikin ku na sama daga benci.
• Ci gaba da tashi har sai kun kasance a saman crunch, sannan ku riƙe wannan matsayi na ɗan lokaci don ƙara girman ƙanƙara na abs.
• Sannu a hankali rage girman jikin ku zuwa wurin farawa yayin kiyaye iko kuma kada ku ƙyale bayanku kawai ya sauke baya.
• Maimaita waɗannan matakan don adadin da kuke so na maimaitawa, tabbatar da kiyaye daidaitaccen tsari a duk lokacin aikin.

Lajin Don yi Rage Crunch

• Sarrafa motsin ku: Ragewar raguwa yana buƙatar motsi mai sarrafawa a hankali. Ka guje wa kuskuren gaggawar motsa jiki ko yin amfani da hanzari don ɗaga jikinka na sama. Wannan na iya haifar da rauni na baya kuma ba zai kai hari ga tsokoki na ciki yadda ya kamata ba.
• Ka Tsaya Wuyanka: Kuskure na yau da kullun shine jan wuyan gaba yayin ƙumburi, wanda zai iya haifar da damuwa. Ya kamata a sanya hannuwanku da sauƙi a bayan kunnuwanku ko kuma a haye kan ƙirjin ku, kuma wuyan ku ya kamata ya kasance a cikin tsaka-tsakin tsaka-tsakin da ya dace da kashin baya.
• Shiga Mahimmancin ku: Makullin samun mafi kyawun wannan darasi shine shigar da tsokoki na ciki a duk tsawon motsi. Guji kuskuren gama gari na shakatawa abs a kasan motsi. Ajiye su

Rage Crunch Tambayoyin Masu Nuna

Shi beginners za su iya Rage Crunch?

Haka ne, masu farawa zasu iya yin aikin motsa jiki na raguwa, amma ya kamata su fara tare da ƙananan kusurwar raguwa kuma a hankali ƙara shi yayin da ƙarfin su da jimiri ya inganta. Hakanan yana da mahimmanci a yi motsa jiki daidai don guje wa damuwa ko rauni. Yana iya zama da amfani a sami malami ko mai horar da motsa jiki ya fara nuna yadda ya dace. Kamar kowane sabon motsa jiki, masu farawa yakamata su fara a hankali kuma su saurari siginar jikinsu.

Me ya sa ya wuce ga Rage Crunch?

• Rage Crunch Reverse: Maimakon ɗaga jikinku na sama, kuna ɗaga ƙananan jikin ku zuwa ga ƙirjin ku yayin da kuke kan benci mai raguwa.
• Rage Crunch Oblique: Wannan bambance-bambancen yana kai hari ga tsokoki na madaidaici ta hanyar karkatar da gangar jikin a lokacin hawan sama na crunch akan benci na raguwa.
• Rage Cable Crunch: Wannan ya haɗa da yin amfani da na'urar USB yayin da ke kan benci mai raguwa, ja da kebul ɗin zuwa jikin ku yayin da kuke murƙushewa.
• Rage Twist Crunch: Wannan bambancin ya haɗa da karkatar da gangar jikin ku daga gefe zuwa gefe yayin lokacin haɓakawa na crunch a kan benci mai raguwa, yana niyya ga tsokoki.

Me suna da abin da ya sanya ɗaukehawa ga Rage Crunch?

• Bicycle Crunch babban ƙari ne ga Rage Crunch kamar yadda ba wai kawai yana aiki ga abdominis na dubura ba, har ma da tsokoki na wucin gadi, don haka tabbatar da daidaito da cikakkiyar motsa jiki na ciki.
• Wanke mai kyau shine kyakkyawan cranch kamar yadda yake karfafa ainihin, gami da rashin daidaituwa na ciki, kuma yana taimakawa wajen inganta kwanciyar hankali da hali, goyan bayan aikin a cikin raguwa.